Intermittent Fasting Meal Plan

When you do intermittent fasting, you should be eating BIG meals. But, how much calories you are going to consume, depends on your goal. You should aim for a caloric goal, and its highly recommended that you aim for a macros goal as well. Whether you are eating to lose weight or eating to gain weight you should always eat around 1000 calories in your first meal. That first meal is what we call “the feast”, and is the meal that will keep you full for a while.

Intermittent fasting should be something that makes diet enjoyable. That’s why I don’t recommend having “eating windows”. What I personally do is that I start eating 4 to 7 hours after waking up, depends on how hungry I am that day.

 

 intermittent-fastingarrow-rightfood-plate-restaurant-eating

 

muscles

Meal Plans

If you are doing IF to lose weight…

If this is you, I would suggest to eat in a caloric deficit. To find out the perfect amount of calories to lose weight do this calculation: 11 x body weight in pounds. Once you have your number, customize the calories written on the meal plan below.

First Meal (The Feast): Your first meal should contain around 1000 calories. On your first meal, try to eat “healthy”. Fill up your proteins, and micro-nutrients (Vegetables contains lots of micro-nutrients) (Tracking micro-nutrients is not necessary).

Snack (optional): 100-200 calories. It can be what you want (maybe fruits?).

Second Meal: 400-600 calories. You can probably eat what you want at this point since you filled up your proteins and micro-nutrients in your first meal.

 

If you are doing IF to gain muscle…

Yes you can build muscle mass doing IF, check out my post here if you want to know why and how.

Anyways, if you are doing IF to build muscle, I would suggest to eat in a caloric surplus. To find out the perfect amount of calories to gain muscle mass without gaining fat do this calculation: 14 or 15 (depending on activity level) x body weight in pounds (+500 on training days). Once you have your numbers, customize the calories written on the meal plan below.

First Meal (The Feast): Your first meal should contain around 1000-1200 calories. On your first meal, try to eat “healthy”. Fill up your proteins, and micro-nutrients (Vegetables contains lots of micro-nutrients) (Tracking micro-nutrients is not necessary).

Snack (optional): 200-300 calories. It can be fruits or other types of snacks.

Second Meal: 600-800 calories. You can probably eat what you want at this point since you filled up your proteins and micro-nutrients in your first meal.

Snack (optional): 100-200

 

If you are confused or need any help, feel free to drop a comment down below. If you don’t know what your goal is and/or how to achieve them, check out my “Get Started Here” post. It will tell you exactly how to find your fitness goal and what to do in order to achieve it.

 

Leave a Comment

Your email address will not be published. Required fields are marked *